Vietnamese Shaking Beef (Bo Luc Lac)

As someone who’s Vietnamese, naturally I LOVE Vietnamese food. Unfortunately, since most Vietnamese dishes contain fish sauce (a very potent, salty sauce), Bob tends to not like it so much. Many non-Vietnamese people probably feel the same way. Even so, there are a few dishes that many people, regardless of their cultural background, seem to gravitate towards. One dish is called Pho, a noodle soup with a base made from cooking bone marrow, onions, and ginger. It takes many many hours to get the right flavors for the broth and is served with rice noodles and thinly sliced beef or chicken. Another dish you may have heard of is called Banh Mi. A French-influenced sandwich stuffed with a variety of meats and usually includes an asian mayo, soy sauce, and pickled carrots and daikon. Finally, there is the ever-so-popular Bo Luc Lac or “Shaking Beef.” A dish made with tender, cubed steak and usually served with rice and a vinaigrette salad.

My mom is an EXCEPTIONAL Vietnamese cook. Really, I’m not just saying that because I’m her daughter ūüôā Needless to say, I will never cook at her level by any means. She wakes up in the wee hours of the morning to make the perfect Pho broth and is constantly being praised left and right for her cooking. Well, I won’t be waking up at the break of dawn to cook any time soon but what I can do is make a Dukan-friendly version of this dish: Bo Luc Lac. Do NOT be afraid of the fish sauce, it really gives the dish a great flavor! In fact, one of the winners of Top Chef was a Vietnamese chef that was known to put fish sauce in ALL of his culinary creations!

Vietnamese Shaking Beef / Bo Luc Lac

Ingredients:

  • 2 lbs lean steak, cut into 1 inch cubes
  • 5 cloves garlic, minced
  • 1 tbs splenda brown sugar
  • 1 tbs oyster sauce
  • 1 tbs low-sodium soy sauce
  • 1 tbs fish sauce
  • 1/2 onion, sliced

Directions:

  1. Combine all ingredients in a bowl. Refrigerate for 1 hour to allow steak to marinate.
  2. Heat a wok/large pan on high heat with cooking spray.
  3. Cook steak/onions in batches to avoid overcrowding the meat. Brown on all sides. (note: you want to cook the meat fast to get the nice brown color while keeping the meat tender)
  4. Optional: Serve with some fresh, sliced cucumbers.

(source: http://www.skinnytaste.com/2011/05/vietnamese-shaking-beef-bo-luc-lac.html)

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Sirloin w/ Parmesan Cream Sauce

Sirloin w/ Parmesan Cream Sauce

Ingredients:

  • 2 lbs top sirloin
  • salt & pepper to taste
  • 2 cloves garlic, minced
  • 1/2 cup finely chopped onion
  • 1/2 cup fat free cream cheese
  • 1 cup fat free half & half
  • 1 cup low-fat Parmesan cheese
  • 1/8 teaspoon ground black pepper
  • 1 tbs chopped fresh parsley

Directions:

  1. Season steaks with salt, pepper, and any other desired steak seasoning.
  2. Grill for 2-4 per side or 4-7 in George Foreman Grill depending on how well you like your steak.
  3. Heat a medium pan with 2 seconds of cooking spray on medium heat.
  4. Add garlic and onions and saute for about 1 minute.
  5. Add cream cheese, half & half, and parmesan cheese. Stir over heat until cheese is melted and smooth.
  6. Add salt & pepper to taste and finish with parsley and remove from heat.

(source: http://kitchengirljo.blogspot.com/2009/03/giveaway-steak-with-shrimp-and-creamy.html)

Pesto-Rubbed Tri-Tip

This recipe may look similar to the Juicy Tri-Tip recipe I posted earlier but the herbs really give it a different flavor. It gives it more of a pesto taste which I just love!

Pesto-Rubbed Tri-Tip

Ingredients:

  • 3 lbs tri-tip roast
  • 1/3 cup soy sauce
  • 1/3 cup lemon juice
  • 1/4 cup worcestershire sauce
  • 3 tbs garlic powder
  • 3 tbs dried basil
  • 1.5 tbs dried parsley
  • 1 tsp pepper

Directions:

  1. In a blender or food processor, process soy sauce, lemon juice, worcestershire sauce, garlic powder, basil, parsley, and pepper.
  2. Rub marinade on tri-tip and refrigerate for 6 hours.
  3. Roast in oven at 375 degrees F for 1 hour.

(source: http://allrecipes.com/recipe/best-steak-marinade-in-existence)

Garlic & Horseradish-Crusted Steak

So.. Bob loves horseradish and I love garlic. The perfect compromise — Horseradish & Garlic-Crusted Steak! Watch out because this steak is full of flavor but very bold and strong flavors. Lovers of the two main ingredients like Bob and I will gobble this up!

Garlic & Horseradish-Crusted Steak

Ingredients:

  • 3 lbs sirloin steak
  • 1/4 cup dijon mustard
  • 1/2 cup non-creamy horseradish
  • 12 garlic cloves, chopped
  • 2 tbs pepper
  • salt to taste
  • cooking spray

Directions:

  1. Combine all ingredients except cooking spray in a bowl. Rub the marinade on the steaks and refrigerate for 2 or more hours.
  2. Preheat broiler at 500 degrees.
  3. Spray a baking dish or sheet with cooking spray and place steaks on top (make sure to have a nice spread of marinade on the steaks). Spray top of steaks as well.
  4. Cook for about 10-20 minutes depending on how well you like your steak cooked.

(source: http://www.food.com/recipe/garlic-horseradish-crusted-steaks-28520)

Mongolian Beef & Broccoli

Mongolian Beef & Broccoli

A must-try recipe from dukanitout.com! It is phenomenal!

Ingredients:

  • 1 lb lean steak, cut against the grain into strips
  • 2 cups broccoli, steamed (omit on Attack Phase)
  • 1/2 t ginger powder
  • 1 clove garlic, chopped
  • 1/4 cup soy sauce
  • 1/4 cup water
  • 2 tbs splenda brown sugar
  • 2 tbs cornstarch
  • 2 large green onions, cut greens into 2-inch strips, chop the whites

Directions:

  1. Heat pan with cooking spray and add ginger and garlic. Then, quickly add soy sauce and water.
  2. Add brown sugar to pan and allow sauce to thicken for a few minutes.  Remove from heat.
  3. Toss meat and cornstarch well in a bowl and side aside for 5 minutes.
  4. Meanwhile, heat a skillet with cooking spray.
  5. Add the meat to the pan and brown each side for a few minutes.
  6. Add a couple of tablespoons of water and simmer for 2 more minutes.
  7. Add the sauce and simmer for another minute.
  8. Add the broccoli and green onions  and cook for one last minute.
  9. Serve immediately.

(source: http://dukanitout.com/mongolian-beef/)

Asian Steak & Noodles

Asian Steak & Noodles

Ingredients:

Fettuccine Shirataki Noodles
  • 1/2 lb of sirloin tip, very thinly sliced
  • 2 cloves of garlic, minced
  • 4 tbs of low-sodium soy sauce
  • 6 tbs of oyster sauce
  • 2 tbs Splenda brown sugar
  • 1 cup water
  • 2 ts onion powder
  • 2 ts garlic powder
  • 1 ts pepper
  • 1 package¬†fettuccine¬†shirataki noodles

Directions:

  1. Mix all ingredients (except steak & noodles) in a bowl to create marinade/sauce.
  2. Pour half of the sauce into a ramekin & set aside.
  3.  Add steak to bowl to marinate & mix. Make sure all slices are covered. Allow meat to marinade for a few minutes.
  4. Prepare shirataki noodles according to package directions and set aside.
  5. Heat wok/skillet to medium-high with cooking spray.
  6. Add steak. Steak will cook quickly in just a few minutes so be careful not to overcook.
  7. Add noodles & remaining sauce. Heat for a few minutes.

Note: If you do not know what shirataki noodles are, this is a GREAT time to discover them. They are a nice substitute for noodles & pasta as they are made out of tofu & yams and are extremely low in carbs and fat. You can find them at your local Ralphs in the refrigerated section next to the tofu. They are about $2 a package. I’ve also heard others mention seeing them at Trader Joe’s & Asian markets. They come in fettuccine, angel hair, macaroni, and more and are Cruise Phase friendly!

Salisbury Steaks

Salisbury Steaks

Ingredients:

  • 1 lb lean ground beef
  • 1 tbs worcestershire sauce
  • 2 tsp minced garlic
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1 package of mushrooms, sliced
  • 1 dry package of brown gravy

Directions:

  1. Preheat grill to medium-high. (works great in the George Foreman!)
  2. In a bowl, combine ground beef, worcestershire sauce, garlic, salt, & pepper.
  3. Mix ingredients and form 4 patties.
  4. Grill patties for 5 minutes per side. (or 1-1.5 minutes in the George Foreman)
  5. While patties are cooking, spray cooking spray in pan on medium heat.
  6. Saute sliced mushrooms until soft.
  7. Prepare gravy using package directions.
  8. Combine mushrooms in gravy.
  9. Place beef patties on plate and top with mushroom gravy.

(source for burger patties: http://www.weightwatchers.com/food/rcp/RecipePage.aspx?recipeId=115221)